Dumbbell Clean
Works the hamstrings.
- Primary muscles
- Hamstrings
- Secondary muscles
- Calves, Forearms, Glutes, Lower back, Quads, Shoulders, Traps
- Equipment
- Dumbbell
- Level
- Intermediate
- Mechanic
- Compound
- Force
- Pull
How to do it
- Begin standing with a dumbbell in each hand with your feet shoulder width apart.
- Lower the weights to the floor by flexing at the hips and knees, pushing your hips back until the dumbbells reach the floor. This will be your starting position.
- To initiate the movement, violently jump upward by extending the hips, knees, and ankles to acclerate the weights upward. Maintaining a neutral grip on the dumbbells, keep the arms straight until full extension is reached.
- After full extension, rebend the hips and knees to receive the weight in a squat position. Allow the arms to bend, guiding the dumbbells to your shoulders.
- Upon receiving the weight in the squat position, extend the hips and knees to finish in a standing position with the weights on your shoulders.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Hamstrings exercises
- Stiff-Legged Dumbbell Deadlift Dumbbell
- Vertical Swing Dumbbell